5 Ways to Lose Weight With Lemons

Lemons are often seen as a garnish, or something to squirt on salads, but did you know that lemons can help you lose weight?  There are plenty of ways to use lemons to lose weight, but I’ve chosen the top five ways to work into your daily habits! Keep reading to see how you can use something as simple as a lemon to lose weight!

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Season Veggies and Other Food with Lemon

Vegetables are must in any healthy diet, so try seasoning them with lemon juice after roasting, steaming, or stirfrying.  This will boost the flavor as well as the vitamin C content!  You can do the same trick with fish or chicken as well!

 

Add Lemon to Green Tea

We already know that 4-5 cups of green tea per day can help you burn more fat, but did you know that by adding slices of lemon to your tea, you preserve the natural polyphenols that exist in lemons, helping your body take full advantage of their fat burning properties!

Make a Homemade Salad Dressing

Ditch the store-bought dressings that are packed with sugar, fat, and sodium (yes, even the diet and low-fat ones).  Make your own by squeezing lemons and adding other healthy ingredients like olive oil or avocado oil, lemons zest, honey, salt and pepper, and any other spices you like to cook with!

Make Healthier Cocktails

Cocktails are famous for being packed with sugar, but you can make them healthier with lemons!  Lemon juice, club soda, and vodka or gin make for a great cocktail that you don’t have to feel guilty about later– the lemon will keep your taste buds happy without overdosing you on sugar!

 

Make Infused Water

If you’re having trouble getting enough water each day, try infused water!  Staying hydrated is an important aspect of your health, especially if you’re trying to lose weight!  You can make infused water very easily– gather the ingredients you want to use– Lemon, obviously, but maybe you’d like to add mint or basil, rosemary, or other fruits (think strawberries, kiwis, etc.) Adding a bit of flavor to your water will make it more tempting to drink, but the good news is it’s got just a bit of juice and sugar from the things you’ve put in it, and no mystery ingredients that you sometimes get from fancy coffee drinks or energy drinks!

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Top 4 Teas that Melt Fat

 

Did you know that there are teas that will help you burn fat?  That’s right!  Exercise and a balanced diet are important tools in melting fat, but there are teas that can help you get the job done, too! Keep reading  below to find out which four teas will melt fat and get you even closer to your fitness goals!

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Pu-Erh Tea

Never heard of it?  That’s ok! Originally from China, this fermented tea can shrink fat cells and lowers triglyceride concentrations, which are dangerous fat accumulations in the blood.  Have a glass or two of this tea each day to reap the benefits!

 

Barberry Tea

Barberry is a shrub, and the stems, roots, and leaves can all be used to make tea!  They contain berberine, a fat-burning compound.  Studies show that they can also reduce the surface area of fat receptors, meaning that even when  you do consume high-fat foods, this tea could keep your body from absorbing it and adding more body fat!

 

White Tea

White tea has the amazing ability to block fat cells’ formation while simultaneously boosting lipolysis, the body’s natural process of breaking up fats that are already stored.  On top of that, white tea is high in catechins, which are antioxidants that signal for the release of fat in cells.  Even better, white tea can make your liver more efficient at converting fat into energy!

 

Rooibos Tea

This South African tea is a natural fat melter! The compounds contained in this tea can help to inhibit the formation of new fat cells, and they also help boost the metabolism of fat.  Processing existing fat more quickly and blocking new fat from forming?  Yes, please!

Try to replace your coffee habit with a tea habit (or at least one cup a day!) and remember that you can do a lot with a cup of tea! Try adding fresh herbs, lemon or orange slices, and other interesting flavors, but watch out for adding too much sugar.  If you aren’t a fan of hot beverages, try brewing them and drinking them cold!

Try a combination of at least 2 of these teas each day, combined with your healthy diet and exercise routines, and see  how much fat you melt in a month!

 

What’s your favorite way to drink tea?

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Top 10 Foods Your Abs Will Love

Everybody wants to have great abs, and we know it takes a lot of work in the gym to get them.  But have you heard the saying ”Abs are made in the kitchen” before?  It’s true!  And there are special foods that your abs will absolutely love!  Keep reading below to see how to stock your kitchen while working on your abs!

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Bell Peppers

Because of their high vitamin C content, foods like bell peppers (and broccoli, citrus fruits, and brussel sprouts) are great for your abs because they fight back against the stress hormone cortisol.  If unchecked, cortisol will encourage your body to store fat around your midsection.  To prevent that, try adding bell peppers and other vitamin C-rich foods to your diet, especially when you’re feeling a bit stressed!

 

Green Tea

We know there are a billion health benefits to drinking more green tea, but did you know that the cachetins that it contains will hinder the storage of belly fat?  Drink 3-5 cups of green tea per day to see results!

 

Sweet Potatoes

Althought sweet potatoes are carb-heavy, they’re good carbs!  They’re packed with fiber and nutrients, and will take time to digest.  That means you’ll feel fuller for longer!  Sweet potatoes contain carotenoids, which lower insulin resistance and prevent calories from being converted into fat!  They’re incredibly versatile as well, so you’re sure to be able to find a place for them on the table!

 

Tuna (or other coldwater fish)

The protein boost from fish is great for your abs after hitting the gym, and coldwater fish are also packed with omega-3 fatty acids, which can help to prevent fat cells in the belly area from expanding.  Broiled, grilled, in sushi, or on top of a salad- there are so many ways to enjoy fish!  The FDA suggests consuming fish at least 3 days per week, and your abs will probably agree with them.

 

Broccoli

Did you know that broccoli contains a phytonutrient called sulforaphane?  Sulforaphane increases testosterone and helps fight belly fat storage and contains a great dose of vitamin C, which will help your body combat cortisol and it’s fat-storing tendencies.  Related cruciferous vegetables, like Kale, will get you the same effects!

 

Chocolate Milk

It sounds like it shouldn’t work, but it does!  If you want to burn more fat, you need more muscle!  Researchers have found that the ideal amount of protein to build muscle is 20 grams– half before working out and half after.  Drinking a serving of chocolate milk before and after each workout will give your body the perfect dose of whey protein to rebuild and repair your muscles after an intense workout!

 

Legumes

Lentils, beans, and chickpeas are great additions to a diet that needs more protein!  They can lower your ”bad” LDL cholesterol and have been proven to help with fat loss.  Try adding them to your diet in salads, chilis, and soups, or eat them as a side dish to your fish or chicken!

 

Lean Poultry

Eating lean cuts of chicken and turkey each day will boost your protein intake (muscle building, anyone?) and help you feel fuller for longer.  On top of that, lean poultry has been found to have an after-eating calorie burning effect 35% stronger than other foods.  Salads, soups, wraps, tacos– lean poultry can make an appearance almost anywhere you want!

 

Bananas

Bananas are THE go-to food for cutting out bloating, and you’ll want to do that if you’re trying to show off your abs!  They’re also a great source of potassium, meaning they’ll help you fight water retention as well!

 

Eggs

Eggs contain a nutrient called choline.  Choline has the power to turn off the genes that are responsible for belly fat storage, and they can help you feel fuller for longer.  Additionally, eggs are a complete protein, so they’re a great addition (or main) to your breakfasts, lunches, and snacks!  Because there are so many ways to cook them, eggs are extremely versatile and easy to work into your diet, too!

 

What are your favorite foods to nourish your abs?

 


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How Many Calories Are In Your Coffee?

Cut out the sneaky calories lurking in your morning coffee!

Everybody loves a good cup of coffee (or 2… or 3…) to get going in the  morning and stay alert throughout the day, and we know that coffee has some great health benefits to contribute to our diets.  But do you know how many sneaky calories are lurking in your morning cup of joe?

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A typical cup of black coffee (no milk, no sugar, no nothing!) has very few calories — 1 to 2 calories depending on the type (instant, fresh, espresso, etc.).  That’s great news, right?

 

Of course it is, but very few of us drink our coffee black.  It’s easy to go overboard with extras to add more texture and sugar or flavor.  If you go by tablespoon, sugar adds 49 calories to your cup.  Fat-free milk adds 5 calories, Half-and-half adds 20, and heavy whipping cream adds 52 calories! You can see how quickly someone could arrive at a 300 calorie cup of coffee without even noticing it! Not only could your coffee be holding extra calories, but they’re generally empty calories– you’re not getting a good amount of vitamins or nutrients from the ingredients that add all those extra calories!

Even worse, if you drink popular coffee drinks from fast food or cafe type restaurants, you could be getting AN ENTIRE MEAL’S WORTH of calories in a cup!  The ever popular White Mocha Latte (with whole milk, without whipped cream) from starbucks will set you back 429 calories if you order the grande (medium).  And the sacred Pumpkin Spice Latte?  That’s 350 calories with whole milk and without the whipped cream.

 

If you’re looking for ways to cut back on calories in your coffee, try the following tips:

  • Try replacing at least 1 cup of coffee per day with a green tea.  Sweeten with natural sweetener or honey, or go straight green!
  • Limit your coffee orders from cafes.  It’s easy to go overboard and you don’t always know what other ingredients (flavor syrups, etc.) might be stacking on calories.
  • Use low-fat milk and natural sweeteners instead of table sugar and processed dairy creamer powders or liquids.

How do you drink your coffee?  Do you think there are any caloric surprises waiting in your cup?

 

Cut out the sneaky calories lurking in your morning coffee!

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WEIGHT LOSS FOODS

 

12 Best Foods for Fastest Weight Loss

Try these foods to lose the pounds faster.

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Here’s some fantastic food ideas to help you achieve the look you desire. Add these 12 Foods for the Fastest Weight Loss to your healthy shopping list.

1.  Avocados. This green fruit (that’s right, fruit) delivers monounsaturated fat which has been known to accelerate belly fat burn.

2. Almonds. These omega-3 packed nuts are ideal for weight loss. The healthy fats curb your appetite,. They’re slow digesting, combined with the filling fiber, it’s a great choice.

3.  Chili pepper. Spice it up with this tasty weight loss super food. It contains capsaicin , a substance that temporarily boosts your metabolism by raising your body heat, and reduces the appetite.

4. Blueberries. Any berry is great for weight loss, but blueberries in particular are better because they contain higher amounts of fiber which fill you up more, and antioxidants, which curb your appetite since your brain’s less likely to receive the famine signal.

5. Green tea. Green tea is packed with potent antioxidants called catechins, which  assist the body in shed body fat. and the caffeine kick will give you more energy to stay active, plus, green tea has appetite suppressing qualities.

6. Cruciferous vegetables.  Veggies such as brussels sprouts, cabbage, broccoli, and cauliflower, are very high in fiber and nutrients.

7. Legumes. Beans, lentils, anything grown in a pod is considered a legume.  The’re rich in fiber, protein, and slow burning carbs. (low glycemic index, GI). Legumes are powerful additions to any weight loss menu. Mix them into salads, stir fry, or anything that sounds good. Be creative.

8. Leafy greens. From spinach and kale, to romaine lettuce, leafy greens deliver belly shrinking fiber without the extra calories.

9. Oats. Avoid those packaged oatmeals though. They are often loaded with refined sugar and other artificial ingredients, with a misleading package. Oatmeal is filling with it’s high fiber content and healthy vitamins and minerals. It goes well with other healthy foods such as fruit and spices like cinnamon or nutmeg.

10. Mushrooms.  Mushrooms are great for losing weight. They’re very filling and nutritious too. Many people use portobella mushrooms as a meat substitute and save hundreds or thousands of calories which all add up and count.

11. Olive oil.  This slow digesting, healthy staple contains fat called oleoylethenolamide (OEA) that suppresses the appetite so you’re less likely to over eat.

12. Quinoa. This healthy grain- like seed is high in fiber and is a meat-free complete protein source. Quinoa is also low on the glycemic index, so it won’t trigger blood sugar fluctuations which lead to cravings.

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5 Weight Loss Promoting Teas

You should sip on this

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1.  Green tea.  Green tea ranks most popular among teas- it acts as an appetite suppressant and increases your body’s calorie burning rate. At the same time, it prevents insulin spikes and boosts your workout performance. You can  burn an extra 70 calories per day by simply drinking 3-5 cups of green tea!

2. Ginger tea.  Ginger tea provides your body with an abundance of health benefits, many of which can help with weight control. Along with behaving as a digestive aid, ginger acts as a thermogenic agent, helping to burn fat. Plus, it enhances satiety, increasing your feeling of fullness after a meal. Studies have also shown that ginger can boost the body’s metabolic rate.

3. Bilberry Tea.  Bilberry tea has  many health benefits. Among these, it has the ability to help you control your weight naturally. Bilberry tea helps your body’s blood sugar levels balance out, and can act as an appetite suppressant.

4. Hibiscus tea.  Hibiscus tea can help you in your weight loss journey. The key ingredient is an enzyme inhibitor known as ‘Phaseolamin’ which blocks amylase production. Your body uses amylase to break down sugar and starch molecules and ultimately absorb these carbohydrates which can lead to weight gain. By inhibiting amylase production, Hibiscus tea prevents your body from storing too many carbohydrates.

5. Oolong tea. Traditional tea drinking countries like China and Japan praise this tea for it’s slimming reputation! First, Oolong tea boosts your metabolism and blocks fat absorption. It’s natural fat burning effects prevent fat from accumulating over long periods of time.

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Best Sources of Protein for Faster Weight Loss

Build muscle and get fit!

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We use protein to build and repair muscles, but our bodies don’t maintain stores of protein. We need to feed our bodies with important proteins every day. This is especially true for people who are working out regularly. Weight lifting breaks down your muscle fibers. Your body needs a wide range of amino acids to repair them. The amount of protein you need depends on your weight, so there’s no set number that would apply to everyone.

Here’s a list of the Best Sources of Protein for Weight loss so you can decide which foods are right for you.

1.  Tuna. Another protein- packed fish that is low in fat. Tuna is a lighter option than Salmon. A 3 oz serving of light canned tuna contains about the same grams of protein, but since it doesn’t contain the essential fatty acids, it’s only a fraction of the calories. Just make sure to avoid tuna salads which are loaded with mayonnaise. Instead, try a light mayo, hot sauce, or sprinkle over your salads.

2. Salmon. A 3 pz serving of salmon contains about 150 calories and 23 grams of protein. This means that if you eat 100 calories worth of salmon, you’re consuming about 14 grams of protein. Salmon is also rich in essential  acids including omega 3’s , which have countless health benefits. They’re linked to healthy brain function, good blood pressure, and weight loss.

3. Egg whites. One cup of egg whites has only 115 calories and a whopping 26 grams of protein! While egg yolks are rich in fats, egg whites contain none and are made with pure protein. They contain many essential muscle building amino acids with next to no carbs.

4. Turkey or lean chicken breast . Lean skinless turkey or chicken breast is one of the best sources of protein. It’s very versatile, and could be shredded into salads or ground into burger patties. The possibilities are endless.

5. Tofu. Tofu is completely plant based. It’s made mostly from soy beans. It’s one of the best vegan sources of complete protein. Half a cup contains about 100 calories and 10 grams of protein. You can use tofu in almost anything.

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Top 11 Detox Foods

Kiss those stored toxins good bye!

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After eating too many fattening treats and processed junk food, you probably feel sluggish. The good news is you can clean your body out with a detox!

These 10 best detoxing foods contain powerful detox- friendly properties that work to flush toxins from your system. Add these foods to great recipes or enjoy by them selves. Your entire body will benefit from these natural powerhouses, helping you feel full of energy and in your best health.

1. Lemons. A little lemon juice mixed with water makes the easiest, ultra effective detox drink. Lemons are packed with vitamin C compounds that restore your body’s alkaline-acid balance, which helps flush dietary and environmental toxins.

2. Water. Perhaps the cheapest, quickest way to rid one’s self of impurities is to flush your system with filtered water. It’s essential for your overall health and is great for your kidneys and liver. Drink a large glass of water first thing in the morning and your body will reap the benefits!

3. Cilantro. Cilantro enhances any meal with it’s fresh flavor. But that’s not all- this herb binds with heavy metals that can cause a whole host of problems, then helps remove them from the body.

4. Grapefruit. Grapefruit has high amounts of vitamins C and A, fiber, and antioxidants. In addition to having a low calorie profile, the super food binds to toxins during digestion and flushes the impurities away from the body.

5. Asparagus.  Asparagus is a diuretic that helps flush toxins from your system. The spears also contain amino acids that have been known to cure a hangover.

6. Apples. Apple’s high amounts of fiber and pectin soak up harmful waste and washes them away through the intestines. Apples contain glucaric acid, which helps  eliminate harmful heavy metals which will oxidize in the body, causing a host of problems.

7. Turmeric. Turmeric contains curcumin, the compound that gives it it’s sunshine yellow color. Curcumin stimulates digestion and clears the liver and kidneys. The spice contains antioxidants that will give your health a beneficial boost.

8. Cinnamon.  This popular spice is an excellent source of calcium, manganese, and dietary fiber. It’s nutritious properties can block the accumulation of harmful fats and trigger your body to eliminate these substances.

9. Parsley.  This herb contains powerful detoxing nutrients such as vitamin C, beta carotene, and chlorophyll. These elements bind onto impurities and sweep them away for good.

10. Garlic. Garlic has sulfur-containing compounds that fight harmful bacteria and yeast from the intestines. These compounds help your body eliminate many types of toxins. Chopping or crushing garlic will help release the compounds. The more raw, the more beneficial compounds.

11. Ginger. Start your detox in high gear and rejuvenate your system with this nutritional powerhouse. Besides acting as an appetite suppressant and aiding in weight loss, ginger can also rev your metabolism and flush away toxins. There are countless health benefits from ginger!

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Top 5 Fastest Belly Fat Burning Foods

Yummy fast food – for fat loss that is!

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These 5 Fast Belly Fat Burning Foods are great for your journey because they work in ways that increase thermic temperature, reduce your appetite,  and rev up metabolism. People who sneak these foolproof, fat fighting foods in their diet have an easier time losing weight than people who are only focused on nutrition fact numbers. Go for these foods when you want a satisfying snack or add them to your meals. Either way, these nutritional powerhouses will combat belly fat and help you keep it off!

1. Oranges. At only 60 calories, an orange is a smart choice. Oranges rank high on the satiety scale because of their high fiber content. High fiber foods such as citrus fruits take longer to chew and digest. They take up lots of space in your stomach and help you feel full. Oranges also have low energy density, meaning fewer calories per gram than your average fruit.

2. Garbanzo beans. Beans are a fiber, protein, and antioxidant rich. These low- glycemic legumes stabilize blood sugar levels and curb your appetite. The fiber help lower the amount of glucose your blood stream absorbs, which keeps blood sugar low and makes it difficult for your body to store fat.

3. Cinnamon.  This super food has long been acknowledged for it’s powerful fat loss effects and high nutritional profile. This spice has a stabilizing effect on blood sugar levels, helping to curb your appetite, and control hunger hormones. Nutrients like calcium, manganese, and fiber, can prevent your body’s accumulation of fat, preventing weight gain while combating stubborn fat.

4. Pine nuts. Pine nuts are full of heart – healthy fatty acids which promote your body’s production of satiety hormones. The pinolenic acid in pine nuts helps you feel full and resist the temptation to make diet disaster food choices. Plus, they have the highest protein content of any other nut.

5. Eggs.  Studies show that individuals who ate eggs in the morning feel fuller longer. Eggs pack loads of  nutrients. One egg has only 75 calories and 7 grams of protein. Their filling protein and low- glycemic index will help prevent cravings.

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10 Easy Fat Burning Snacks for Busy Moms

Before running out the door on a busy day, grab one of these fat fighting snacks!

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A healthy lifestyle with a hectic schedule is absolutely possible. It starts with snacks. It’s important to remain full, and energized on busy days. Reaching for the right fuel is key. Here’s a list of 10 Easy Fat Burning Snacks for Busy Moms to help you take whatever comes your way. If your schedule leaves no room for a quick gym session, don’t sweat it.  These are perfect for those crazy days!

1. Almonds.  Almonds are the only nut with omega-3’s only. The healthiest form of fat for your body. Almonds have a generous amount of fiber and protein , and many other nutrients as well.

2. Whole wheat crackers ‘n’ peanut butter. This is a great option, especially due to the nutrient rich combination of complex carbs and protein to help keep your blood sugar stable and keep you fuller for longer.

3. Fruit. Grab an apple, pear, peach, grapes, etc. as you dash out the door every morning. If you grab different fruit each day, you’ll obtain a good variety of nutrients, fiber, and you won’t get bored with the same ol’ snack. The average serving of fruit is around 70 calories. The fiber and nutrients will keep you feeling full and prevent mindless eating.

4. Instant oatmeal. When you’re rushed at work and need something warm and comforting, heat a packet of plain instant oatmeal (only 110 calories) for a quick and filling snack. Add your own healthy flavorings such as fruit, dries fruit, cinnamon etc.  Doubling as a fiber rich breakfast or daytime snack, oatmeal helps to lower cholesterol and reduces the risk of heart disease.

5. Veggies ‘n’ Greek yogurt. Forget the high fat, high sodium snacks at the mini market. Pack a container of fresh veggies like celery, carrots, and grape tomatoes. Raw veggies fill you up because of the high fiber and water content. If you struggle eating veggies in the buff, try dipping them in nonfat Greek yogurt, or any low calorie, high nutrient dip like salsa or hummus.

6. Cucumber ‘n’ feta bites.  Cucumbers are a great alternative to crackers during snack time. Top them with a little feta, nonfat Greek yogurt, or maybe walnuts for added protein and healthy fats.

7. Salsa, guac and pita chips. Combine salsa and fresh avocado together to create a quick and easy guacamole. A squeeze of lemon will prevent browning.

8.  Eggs with a kick. Create a batch of hard boiled eggs on Sunday, then you’ll have available all week in the refrigerator. Slice the egg in half and drizzle with a little hot sauce for a spicy 80 calorie snack.

9. Canned tuna.  Tuna’s packed with vitamin B3, B12 and protein. It’s a lean food that’s also low in fat. Tuns’a loaded with omega- 3 fatty acids that have huge antioxidant benefits. The best kind is albacore, which is pure white tuns with no mixture of other tuna species. For a snack, you can eat it straight from the can, mix it with brown rice, or sprinkle over a healthy salad.

10. Edamame. Edamame is a fancy name for soybeans that are boiled. They’re a delicious, low fat, and low calorie snack that’s full of complete protein and fiber. There’s also vitamin C, A, and iron. You may be tempted to add too much salt though, you’ll negate the health benefits.

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10 Essential Super foods for Weight Loss

Super power your weight loss with these clean eating foods.

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By adding super foods for fat loss to your plate, you nourish your body with antioxidants, fiber, and vitamins it needs to drop pounds and maintain a healthy weight.

1. Green tea.  The key to green tea’s weight loss power is EGCG (epigallocatechin-3-gallate) an antioxidant believed to combat fat and boost metabolism.  Green tea also has an appetite suppressing effect.

2. Green beans. Green beans are rich in fiber and iron, fat free, and low in calories. They blend well with many recipes.

3. Greek yogurt. With more protein and probiotics than typical yogurt, this healthy dairy food fills you up with healthy ingredients and supports digestion. It goes well with vegetables, cooked or raw.

4.  Lentils.  These weight loss staples are high in protein and nutrients, plus they’re easy on a budget.

5. Oats. Oats are full of fiber which satisfies the appetite and delivers slow burning energy. It mixes well with healthy options such as berries, apples, raisins, cinnamon, etc.  and is super easy and fast to prepare. Just steer clear of the packets loaded with added sugar.

6. Apples. Apples are packed with pectin, a type of fiber that satisfies the appetite while reducing the risk of some types of cancer. They’re great for on the go as well.

7. Blueberries. Fresh or frozen, these fiber filled super food are perfect for weight loss. Frozen blueberries are perfect for smoothies.

8. Avocado.  Avocado’s monounsaturated fats boost belly fat burn.  This is a versatile fat loss food you can enjoy anytime. Get creative and add it to healthy dishes.

9. Broccoli. Broccoli delivers a hefty dose of antioxidants, fiber and protein.  Broccoli has the same amount of protein per pound as a steak!

10. Cauliflower. This non -starchy vegetable is low in calories and high nutrients including fiber to support in healthy weight loss.

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10 Best Fall Fat Loss Foods

Slim down this autumn eats

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1.Artichokes. Artichokes are a natural diuretic, preventing water retention and bloating. They’re also high in fiber.

2. Beets. This non fat food is a great option for adding fiber, iron, and antioxidants to your weight loss efforts. They don’t even need sauce or seasoning. Their flavor alone is great.

3. Brussels sprouts. This nutritional powerhouse ranks high on any list of foods to lose fat. In addition to fiber, brussels sprouts offer lean protein.

4. Cabbage.  Fat -loss foods like cabbage are wise additions to any weight loss plan. Like any weight loss food, it’s high in nutrients such as fiber.

5. Apples. Apples are loaded with pectin, a substance that satisfies the appetite. Not to mention it’s high fiber and antioxidants.

6. Pears. This fruit delivers a combination of filling fiber and natural energy from it’s fructose.

7. Cranberries.  Natural cranberries without added sweeteners are high in fiber and nutrients.

8. Persimmons. This fall fruit contains iodine, which is important for the thyroid function that helps regulate a healthy metabolism. Enjoy them as a snack or chilled with a squeeze of lemon juice.

9. Pomegranate.  The fiber in pomegranates can help maintain even blood sugar levels and satisfy your appetite. An easy way to de-seed them is to stand up straight, cut horizontally across it’s belly, but don’t cut all the way through, since you’d cut the seeds, just about 1/2 inch around it. Rip open, so you have 2 halves. Take one half at a time. Place it seed side down on top of the palm of your hand. Place a bowl underneath your hand, grab a giant spoon, then tap with medium-low pressure. The seeds will all fall into the bowl!

10. Cinnamon. Cinnamon is a fall baking favorite which offers more than great flavor, it wards off extra weight too. It’s known to stabilize blood sugar, which prevents insulin spikes, the fat storing hormone.

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Top 9 Snack Swaps for Weight Loss

Snack the healthy way with these slimming options.

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Snacks are good. They help maintain blood sugar levels and provide the body energy  throughout the day. Sadly, there’s plenty of unhealthy snack options to temp even the most committed healthy eater.

The solution? Swap out unhealthy ingredients for those that support fat loss. These healthy snack swaps include whole foods loaded with fiber, protein, or other nutrients. Plus, these snacks are quick and easy to prepare.

1. Craving: Store bought trail mix       Instead: Homemade trail mix.

Packaged mixes may look healthy, but they’re usually loaded with sugar and salt. Instead, mix your own snack by combining whole, unsalted seeds and nuts, and dried fruit with no added sugar.

2. Craving: Store bought granola       Instead: Homemade granola 

Like packaged trail mix, granola mixes too often contain excess sugar and salt which will stall your weight loss efforts. Clean eating granola recipes are healthier- and easier to prepare than you might expect.

3. Craving: Chips     Instead: Homemade chips

Enjoy whole, unsalted nuts, such as almonds or walnuts. They’re another crunchy alternative to unhealthy chips. Always check the serving sizes before munching.

4. Craving: Cheese       Instead: Low- Fat Mozzarella Srick

Swap out whole milk cheese for low fat mozzarella cheese sticks. These are great for kids too! The protein provides energy to carry you through the next meal. They’re perfectly portioned for smart snacking.

5. Craving: Cafe smoothie         Instead: Homemade smoothie

Avoid the cafe or convenience store smoothie trap and switch to a homemade version that nourishes the body with nutrients and isn’t loaded with added sugar.

6. Craving:Crackers & dip    Instead: Veggie slices with clean eating dip

Nourish your body with healthy snack swaps like trading crackers for naturally low- cal veggies such as bell peppers, carrots, and celery sticks.

7. Craving: Candy bar       Instead: Dark chocolate

Dark chocolate is lower in fat and sugar and higher in antioxidants than milk chocolate in most candy bars.

8. Fruity gummy candy    Instead: Dried fruit with no added sugar

Gummy fruit may be enriched with vitamin C, but many brands have artificial flavors, preservatives, and added sugar. Swap it out for dried fruit. Since it’s easy to over eat sweet foods, always check portion sizes. These are great for kids and on the go!

9. Craving: Store bought granola    Instead: Homemade granola

Like packaged trail mix, granola mixes too often contain excessive amounts of salt and sugar that will back track you. Clean eating granola recipes are healthier and easier to prepare than you may think.

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5 Fatty Foods That Burn Fat Faster

Discover the health effects of good fats!

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Choosing the right fatty foods for weight loss can be an important tool to keep the pounds off for good. Polyunsaturated fats are one type that researchers suggest reduces body fat and increases calorie burning muscle mass.Monounsaturated fats are another type believed to boost metabolism and help to burn fat more efficiently.

1. Pumpkin seeds. These seeds deliver poly and monounsaturated fats to increase fat burn and satisfy the appetite. Pumpkin seeds are a great on the go snack, and they taste great in salads.

2. Almonds. Almonds are full of monounsaturated fats, making them one of the fatty foods that burn fat faster. In published research, obese adults who ate an almond -rich, low calorie diet, showed a 63% greater weight loss and 50% greater reduction in waist size than on just the low cal diet.

3. Walnuts. Walnuts are an excellent source of polyunsaturated omega-3 fatty acids. Plus, researchers discovered that those consuming walnuts reported better appetite reduction than those who did not.

4. Salmon. One 4 oz serving contains more omega-3 fatty acids than  most American adults consume over several day. Plus, those healthy fats also support joints,  eliminate inflammation, and a host of great health benefits.  Choose wild caught salmon instead of farmed. These fish are fed corn and have to be injected with color because their natural food source creates that color, which is also high in antioxidants.

5. Avocados.  These fruits (that’s right!)  contain a monounsaturated fat called oleic acid, which is a significant source of energy for the cells. In other words, your body uses that specific fat to create energy rather than storing it.

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10 “Diet” Foods to Avoid

Beware!

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Choosing foods based on the “diet” label may seem like the right choice, but don’t be misled by the label. Beware of The 10 “Diet” Foods to Avoid.

1. Artificial sweeteners. They may be low in calories, but research indicates that artificial sweeteners leave you feeling less satiated, meaning that your brain keeps getting hunger signals. This causes overeating. Plus, the chemicals are highly toxic and can cause a host of problems.

2. Sugar free sweets. We’ve known refined sugars are bad for us, nut sugar free sweets aren’t necessarily any better. They often contain high amounts of fat. Be sure to read nutrition labels for more of an understanding of what’s in your food.

3. Flavored yogurt. Yogurt can be a healthy option for your diet, but it can also be a hidden source of sugar. Check the nutrition label. You can avoid added sugars by eating plain. You can flavor it yourself with healthy options, like berries or nuts.

4. Light salad dressings. When it comes to premade salad dressings, less fat usually means more sugar. Also, the lack of fat my actually inhibit your body from absorbing important nutrients from the veggies in your salad. Making your own is the healthiest option.

5. Trail mix. Nuts ‘n’ fruit. They would be a perfect snack option if not for the loads of salt,sugar, preservatives, and unhealthy oils. The best route is to make your own mix using nuts and dried fruit.

6. Baked veggie chips. Premade chips are most likely loaded with salt. You can bake your own and avoid the excessive salt.

7. Fast food smoothies. Sadly, when purchasing premade smoothies, you’re likely getting a ton of added sugar. Blend up your own clean smoothie instead!

8. Rice cakes. Rice cakes are low in nutrition and high on the glycemic index scale, meaning they will likely cause spikes in blood sugar and insulin.

9. Microwave popcorn. Salt, oils, scary chemicals in the bag make a bad choice. The smart way to go would be popping it at home with an air popper.

10. Diet soda. Countless research has indicates a link between drinking diet soda and weight gain. The toxic chemicals added make diet soda a no- go.

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5 Bad Carbs That Pack on the Pounds

Stay slim by avoiding these carbs.

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Carbohydrates aren’t always bad. Good carbs are full of nutrients, and release energy slowly, which maintains stable blood sugar, so that you reduce the spikes and dips that effect mood and hunger. Good carbs include: beans, whole grains, and whole wheat pastas. Bad carbs offer no nutritional value; empty calories. Here’s a list of 5 Bad Carbs That Pack on the Pounds.

1. White bread.  This bread is made from flour that’s been processed to make sweeter and easier to digest. But, the processing strips white bread of all grain’s natural ingredients including it’s fiber, vitamins and minerals. Researchers found that people on a low calorie diet that incorporate whole grains lost more belly fat that those eating refined grains, like white bread.

2. Refined sugar. These sugars are often added to processed foods to make them taste better, and make you want more. Refined sugar has many names including brown sugar, white sugar and corn syrup.

3. Desserts and pastries.  Packaged, store bought, and homemade desserts and pastries are low on nutrition and high in calories. They incorporate the bad carb combo of refined sugar and white flour. Beware, just because a choice may seem healthy, like a whole grain muffin, it may be loaded with sugar and unhealthy fats.

4. Fruit juice.  Manufactured fruit juice is a hidden source of bad carbs. It seems like a good choice since naturally occurring sugars are considered healthy, right? It’s true that carbs from fruit offer nutrition, like antioxidants, not found in refined sugar. The problem is that fruit juice manufacturers often add refines sugar (or artificial sweeteners) to their ingredients to make their products taste sweeter.

Homemade or non sweetened juices are the healthiest choice because they offer much of a fruit’s nutrition without the carbs that pack on the pounds.

5. Soda.  A 12 oz can of soda pumps the body with 10-12 teaspoons of sugar, which causes insulin spikes that lead to an increased risk of tooth decay,  high blood pressure, weight gain, and type 2 diabetes.

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10 Budget Super foods

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There’s some foods that are strong enough to reduce heart disease risk, prevent cancer, lower your cholesterol, and save you money! These super foods are inexpensive and perfect for your healthy lifestyle.

1. Oatmeal.  You’re probably aware of the immune boosting and inflammation reducing benefits of oatmeal. This budget super food gives you iron, zinc, plus antioxidants at around thirty cents per serving. Since you can keep your cholesterol low while maintaining your finances, oatmeal is the smart choice.

2. Spinach.  Spinach is considered a budget super food because it’s loaded with antioxidants, vitamins and minerals but, it’s very inexpensive.

3. Flaxseed.  Flaxseed is loaded with omega-3’s, calcium, magnesium, and antioxidants with over 75% of daily vitamin E per serving and only around $1.00 per bag.

4. Quinoa.  At about 1.00 per pound, quinoa is a  budget super food that works as complete protein source. It’s loaded with calcium, potassium, magnesium, phosphorus, iron and zinc. It can replace meat which is much more costly.

5. Mango. Just one serving gives you 80% of your daily vitamin C, plus vitamin A, fiber, and potassium. Add to plain yogurt or smoothies. At around 70 cents each, this budget super food is a great snack you should always keep in your fridge.

6. Dried cranberries.  This budget super food has both antioxidants and phytochemicals, , making them able to fight off free radicals which cause diseases. Low in calories and high in fiber, apples serve as a quick snack for the woman on the go. At only around 50 cents each, apples are a great choice.

7, Black beans. Black beans are capable of replacing your daily multivitamin and processed burger patty. Loaded with magnesium, iron, and folate, this super food packs a healthy punch. Plus, they have sufficient protein, which makes a great option for vegans and vegetarians. You can get a one pound bag for only around one dollar.

8. Sweet potatoes.  This vegetable nourishes your skin by neutralizing wrinkles, decreasing the appearance of sun spots and revitalizing skin’s cells. Plus, sweet potatoes are full of beta carotene, a powerful antioxidant. These super foods are loaded with energizing vitamins and mineral with sufficient fiber. This budget super food runs only around 50 cents each.

9. Salmon.  Wild that is. With salmon’s omega-3 fatty acids, vitamins and minerals, this fish lowers heart disease and cancer risk. It’s reasonably priced at around one dollar per serving.

10. Eggs.  Eggs are highly nutritious and affordable at only twenty five cents each. Loaded with zeaxanthin, lutein, and essential vitamins and minerals. It;s easy to pack on the go for a protein snack!

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9 Clean Eating Snacks Under 150 Calories

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Clean eating snacks , in the right portion sizes, are exactly what you need to lose weight more efficiently. These snacks are tasty, and once you get accustomed to clean eating foods that aren’t loaded with chemicals and additives, you may find that you no longer want to go back to those old eating habits.

1. Kale chips. With only 140 calories per serving, this healthy snack is delicious and nutritious. It’s also great for on the go!

2. Apples ‘n’ peanut butter. Dip the apple slices from one apple into 1 teaspoon of all natural peanut butter.

3. Veggies ‘n’ ranch dip.  Two tablespoons of this clean eating dip has just 30 calories, perfect for you low calorie snacks menu.  Pair it with broccoli, mini carrots, or any of your favorite veggies.

4.  Plain nonfat Greek yogurt with berries.  1 cup of nonfat Greek yogurt with 1 cup of berries or diced fruit. This provides filling protein with filling fiber and nutrition.

5.  2  large hard boiled eggs. These provide an array of nutrients including 13 grams of protein.

6. Baked apple chips. 2 thinly sliced apples, sprinkled with cinnamon, baked at 275F  for two hours, flipped, then baked for about 30 minutes longer. Once they look nice and crispy, remove them and allow to cool.

7. Garden salad with squeezed lemon. 

8. 1.5 cups of sliced berries. Highly nutritious including antioxidants and  filling fiber.

9. A handful of almonds.  These provide omega-3 fatty acids, fiber and protein. Almonds are also perfect for on the go!

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9 Fruits to Help Lose Weight Fast

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By choosing fruits high in fiber, you’ll help your body eliminate fat, while keeping you fuller, longer. Plus, you’ll benefit from the vitamins and minerals. Here’s 10 delicious fruits that will help you lose weight faster.

1. Apples. These are one of the easiest foods to grab. They take no prep time and are great for on the go.  One medium apple with it’s peel contains between four and five grams of fiber. Most of apple’s nutrients are in the peel.

2. Raspberries. These little red super foods  tip the fiber scales at eight grams per serving. They’re also a great source of vitamin C, K, and manganese.

3. Persimmons.  If you’ve never tried a persimmon, it’s time to add this bright orange fruit to your fridge. Each one contains about 6 grams of fiber, and doctors believe they have properties to help prevent heart disease.

4. Mangos. Spring and summer is the perfect time to snack on mangos. They contain about 5 grams of fiber per serving. Try dicing mangos over Greek yogurt for a sweet treat that fills you up.

5. Oranges. The pulp is what counts the most. One small orange contains between two and three grams of fiber and only 45 calories. You can also benefit by squeezing your own orange juice at home. Just remember to leave the pulp in for your greater weight loss results.

6. Bananas. Most people probably aren’t aware that bananas are botanically considered a berry. It’s no wonder, then, that they’re high in protein like their more traditional berry cousins. One medium banana contains around three grams.

8. Guava. This fruit hits the fiber charts, containing as much as nine grams per large guava. Choose one that’s soft, and light in yellow color. Slice and eat it as you would an apple.

9. Blackberries.  Pretty much any berry will give you a healthy helping of fiber, but the black ones top the lists with seven grams per serving.

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6 Foods to Help you Lose Weight and Keep You Fuller for Longer

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Here’s a list of foods that are delicious, filling, and very nutritious. They will help you shed pounds, and won’t leave you with cravings afterwords.

1.Tofu. Tofu is high in protein, low in calories and fat, Substituting fattier meals with marinated tofu offers a clean and light alternative. If you’re a little hesitant on tofu because of the taste or texture, put a block of it on a fruit smoothie. Tofu’s subtle taste can be masked easily by stronger ingredients like strawberries or soy sauce.

2. Nuts. Nuts don’t only have the healthy fats necessary for your daily diet. They’re high in protein, which help you feel full. Some nuts, including walnuts and almonds, also contain vital omega-3’s.

3. Beans. Beans are full of cholecystokinin, a digestive hormone that naturally suppresses the appetite and keeps you feeling full. Other bean benefits including regulating blood sugar, being high fiber and low in cholesterol. This food is great to your heart and digestion.

4. Grapefruit. This citrus fruit reduces insulin levels, forcing your body to convert calories into energy rather than storing fat. Plus, it’s a great way to start your day if you’re on the go or usually not hungry when you first wake up.

5. Eggs. Eggs are another high protein food that helps you feel fuller for longer.Research has shown that protein may prevent spikes in blood sugar.

6. Kale. Kale is low in calories and full of fiber, as well as  hearty because of the contents of calcium and iron. Mix chopped raw kale and cooked black beans and quinoa, makes a great snack.

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Top 10 Clean Eating Do’s & Don’ts

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1. Don’t skip breakfast.  Your morning meal establishes healthy metabolism throughout the day. Plus, if you skip it, you’ll likely find yourself consuming larger quantities of food at later meals.

2. Do eat four to six small meals per day.  Smaller, more frequent meals will keep your blood sugar levels stable and will increase your metabolism. And, because the meals keep your belly satisfied throughout the day, you’re less likely to turn on a binge.

3. Don’t drink too much alcohol. Whether it’s wine or beer, alcohol offers only empty calories. If your going to drink alcohol, save it for special occasions.

4.  Do drink water.  Drink at least four to six glasses each day to keep your body hydrated. Water also detoxes the body and keep you belly feeling full, making it less likely to give into unhealthy snacks.

5. Don’t derail yourself with sugar. Excess sugar is linked to a higher risk of cancer, diabetes, inflammation, and obesity. Packaged and processed foods often flood the body with unnecessary sugar. People are often misled to believe a food is healthy. Always read the label. To satisfy a sweet tooth, try fruit. The natural occurring sugar in fruit (fructose) is great for your body.

6. Do keep clean eating snacks on hand. Whether your day is filled with the kids events, or running errands, it’s great to keep healthy snacks on hand.   This will avoid heading to the drive through.

7. Don’t serve supersized portions. Even if you’re eating a clean diet, it will be difficult to lose weight. You will still need to control your portion sizes, but eating the right foods will fill you up faster and prevent cravings because they are nutrient dense.

8. Do combine lean protein and complex carbs at each meal. This clean eating combo decreases insulin spikes and maintains energy levels. The combo acts as an appetite suppressant, helping you feel fuller longer.

9. Don’t go into the week without a meal plan. it’s important to plan rather than figuring it out in the last minute. Decide on a week’s worth of clean eating recipes ahead of time so that you don’t get stuck feeding the family a boxed meal containing processed or powdered junk food.

10. Do learn to love veggies. Vegetables deliver many nutrients, fiber, and antioxidants. Plus, the’re very filling and low on calories. Load up!

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Top 8 Ways to End Food Cravings

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1. Get moving. According to researchers, vigorous exercise allows for the proper release of hormones related to appetite and fullness. Suppress your appetite naturally with a workout, a laundry load, or anything to distract yourself and get work done at the same time.

2. Eat a healthy breakfast. Taking time to eat breakfast gets the metabolism moving. It helps reduce the feelings of hunger throughout the day.

3. Chuck the junk. If Doritos are calling your name from the pantry, it’s time to do some chuckin’. Don’t keep unhealthy snacks in the house.

4. Steer clear from foods you crave. When you want to drop the lb’s, keep cravings in check by avoiding the temptation. Instead of joining friends at the deli, meet them at the park.

5. Sleep more. Cutting back on sleep drops levels of hormones related to appetite and fullness. Sleep between 7 to 9 hours per night for less cravings.

6. Wait 5 minutes. Hunger usually comes in waves. When the intensity has ramped up to the point where you absolutely must eat that food, Stop! and promise yourself that you’ll wait five minutes before eating. If the cravings are still there, reach for a healthy snack, like an apple.

7. Ask the root question. Are you actually hungry? The truth is that we often eat mindlessly when we’re bored, anxious, or upset. Stress is an infamous overeating culprit. If you’re craving something from emotion, find a healthier outlet, such as taking a walk or calling a friend.

8. Beware of banning. Banning favorite foods from your diet in attempt to lose weight can have the same effect on the brain. Rather than imposing a strict personal rule that’s set up to break (“I’ll never eat chocolate again!”) Make it an occasional  treat that you enjoy in controlled portions.

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7 Foods to Avoid Forever

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With all the information, and misinformation out there about food, it’s often difficult to decide which foods are healthy, and which aren’t. Knowing what not to eat just got easier. There are certain foods that experts from farmers, to doctors, to dieticians agree should be avoided. 8 Foods to Never Eat Again is a short list of foods to avoid if you would like to eat healthier and do so for a lifetime. Slim Sexy Mom.com advocates eating clean foods that have been minimally processed, unrefined flours, and unrefined sweeteners to name a few. Opt for whole foods without any processing when possible.

1. White rice. Like white bread, white rice offers no nutritional value and the body doesn’t know how to process it. Plus, white rice spikes blood sugar, making it dangerous for diabetics.  Avoid white rice and choose brown rice instead.

2. White bread.  White bread and other refined flours contain little to no vitamins or nutrients, so they offer zero nutritional value. Plus, the body doesn’t know how to properly digest these foods, which can lead to health problems. Consider unrefined white whole wheat flour, which is a whole flour. This type of flour has the same nutritional value as whole wheat flour, but is sweeter,milder, and lighter.

3. Cured meat products. Bacon, hot dogs, sausage, and most deli meats are most likely full of nitrates and other preservatives that have been linked to cancer and heart disease. It’s recommended that when buying meats choose those which comes from organic, grass fed animals and read the packaging to be certain that nitrates haven’t been added.

4. Movie theater popcorn. This snack is loaded with unhealthy and genetically modified ingredients and loaded with unhealthy fats. Try bringing your own organic, air popped popcorn instead.

5. “Diet foods.” If a food is labeled as “diet” it’s probably been replaced with refined sugar or chemically made sweeteners like aspertame, or saccharin, which have been linked to many health issues.

6. Conventional frozen meals. Yes, the’re convenient, but they’re loaded with unhealthy preservatives, processed salts, and artificial ingredients and often full of fat.

QUICK PREP DINNERS    idea      NO SODA CHALLENGE isea

7. Conventional protein bars. Beware, just because these are usually located in the health food isle, it’s likely misleading. These bars usually contain preservatives, sugar, and are far from “health foods”.

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5 Best Breakfast Foods for Your Metabolism

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Many breakfast foods are perfect metabolism boosters because they’re high in complex carbohydrates, protein, or fiber. Here’s The 5 Best Breakfast Foods for Your Metabolism:

1. Lean protein.  You can enjoy in healthful portions of lean meat as part of a metabolism boosting breakfast. Just be mindful and be sure it’s low  in fat.

2. Whole grains. When you’re looking to burn more calories during the day, grab the whole grains. Oatmeal, quinoa, and whole wheat toast, to name a few.

3. Fruit. The fiber in fruit makes it a natural calorie burner. The best part is it’s very versatile and is great for on the go. Try it diced in Greek yogurt or oatmeal.

4. Eggs.  Eggs are a great source of energy with their nutrients, including 7 grams of protein. They are also great for on the go. You can hard boil the whole dozen, then you’ll have them ready for the entire week.

5. Low fat dairy. Low fat dairy provides plenty of protein to boost metabolism naturally. Non fat Greek yogurt is a great option. It’s higher in protein that the non Greek counterparts.

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9 Plant Based Proteins

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Whether you’re a vegan, vegetarian, or not, plant based protein is essential for your body;s ability to properly function. For most, meat and dairy products are their main source of protein. Those on plant based diets often have a more difficult time meeting their daily protein requirements. Finding plant based sources of protein isn’t difficult either. Here’s 9 Plant Based Proteins to help you stay healthy and strong on a plant based diet.

1. Brown rice. Brown rice has a higher protein content than most grains with 6.5 grams of protein per cup.

2. Dark leafy greens.  Dark leafy greens are great sources of protein. Broccoli and spinach have the same amount of protein as a steak per pound! They also contain high amounts of beta carotene, vitamins, and fiber.

3. Almonds. Almonds are a  protein and nutrient rich source of protein. Plus they contain omega- 3 fatty acids.

4. Quinoa.  Quinoa’s considered a super food. It’s high in nutrients and contains 14% protein mass.

5. Sprouts. Sprouts contain the highest quantity of nutrients per calorie of any food. Plus, with over 35% protein, sprouts can be a great addition to a plant based diet.

6. Spirulina. Spirulina isn’t only high in protein, it’s a super food.

7. Beans. Beans are one of the best if not THE best plant based sources of protein. Not only are they versatile, there’s many varieties to choose from, and they a high in antioxidants and fiber.

8. Avocado. Avocados are high in protein, with 6.5 grams per fruit (yes fruit) They’re also high in healthy fats.

9. Chia seeds. Chia seeds are 23% complete protein, full of fiber, and easy to use.

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3 Reasons Sweet Potatoes are Sweet

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Sweet potatoes are not only versatile, they’re full of health benefits. Here’s the 3 Reasons Sweet Potatoes are Sweet!

1. They can build immunity.  Sweet potatoes contain iron, which plays an important role in out bodies. It helps manage the production of blood cells and build a strong immune system. Plus, iron is responsible for providing energy to keep you going all day long.

2. Sweet potatoes are high in vitamins B6, C, and D, so they’re helpful in fighting off a number of illnesses and diseases. Plus, the vitamin C helps accelerate healing and prevents premature aging.

3. Sweet potatoes can help you relax and fight stress. The magnesium found in sweet potatoes is one mineral that’s known for influencing the body toward relaxation. Magnesium is also necessary for healthy eyes, heart, bones, muscles and nerve function.

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3 Reasons Green Tea’s a Super Food

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Eastern cultures have discovered the health benefits of green tea for centuries. Not only is it calorie free, but green tea is also a great source of antioxidants and has been shown to help prevent and fight cancer.

1. You can lose weight with green tea. The combination of catechins and powerful antioxidants found in green tea work together to help your body fight fat and burn more calories. Plus, green tea is calorie free.

2. It’s a cancer fighter.  The antioxidants found in green tea, called catechins, have been shown in laboratory studies to slow the effects of radicals on cancer cells. Catechins reduce the size of tumors, and now they may even cause cancer cells to die instead of allowing them to grow and spread.

3. It’s easy to add green tea to your diet. The best way to enjoy all the benefits of green tea, you should drink it regularly, about 2-3 cups per day. To add variety to your green tea, you can add a variety of flavors such as lemon, orange, and mango.

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Top 10 Tips to Avoid Overeating

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1. Shop primarily the outside perimeters. Most of the processed junk food is located on the inside of the grocery aisles whereas the whole foods are located on the outside, such as dairy, eggs, produce, oils, etc.

2. Don’t grocery shop while hungry. 

3. Always take a shopping list, and stick to it. 

4.Prepare cut up veggies, and throw in a bag for a quick snack.

5. Use salad size plates instead of traditional dinner sized plates.

6. Eat about every 3-4 hours.

7. Plan meals one week in advance.

8. Don’t eat in front of the TV or the computer. You’ll easily get distracted and can lead to mindless munching.

9. Think about chewing your food as you eat.

10. Chew your food completely.

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Healthy Food Swaps

Try a few of these healthy food swaps to meet your fitness and nutrition goals!

Eating healthy can be a challenge sometimes, but one way to approach it is to swap ingredients for healthier options while following the recipes you always cook!  Try some of these food swaps to cut out the junk and add some great nutrients to your everyday diet!

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Raw Spinach vs. Iceberg Lettuce

Spinach is packed with Vitamins K and A, Calcium, and Iron!  Iceberg lettuce?  Not so much.  Try spinach in your salads, tacos, and on your sandwiches to pack some nutrients into your lunches!

Oatmeal vs. Sugary Cereal

Your breakfast sweet fix can be replaced by this heart healthy option that will keep you full til lunch.  Many cereals are ultra processed and super sugary.  Try oatmeal instead, and add honey and fruit to keep the mix sweet!

Toast vs. Bagel

Hear me out:  A bagel can be the caloric value of up to 5 pieces of toast!  Then, top your toast with avocado instead of butter to get those healthy fats!

Apple Slices vs. Crackers

Everybody loves cheese, and they pair naturally with crackers, but they also pair great with apple slices!  Make this swap to save on carbohydrates and sodium while getting the great nutrients of the apple!

Sparkling water vs. Soda

Sodas can be a great way to stay refreshed and energized in the afternoon, but is the sugar and chemical bomb really worth it?  Have a glass of sparkling water instead, and add lemon, mint, or other fruits for natural flavor!  You’ll still get the great taste that will wake your brain up but without the calories and chemicals!

Fresh or dried herbs vs. Salt

Salt is used to up the flavor factor in cooking, but most of us need to cut back to watch our sodium levels.  You can cut back on salt while throwing in some great fresh or dried herbs and end up with a healthier meal.  Try oregano, rosemary, thyme, fresh ground pepper, cumin, or chives to start out!  It’s a great excuse to try your hand at herb gardening, too!
There you have it!  6 super simple healthy swaps to help you lower your calories and fat intake and make great use of the rest of the calories by packing in great nutrients that weren’t there before! What’s your favorite healthy swap?
Eating healthy can be a challenge sometimes, but one way to approach it is to swap ingredients for healthier options while following the recipes you always cook!  Try some of these food swaps to cut out the junk and add some great nutrients to your everyday diet! 

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